Friday, May 31, 2013


1 Mission Carb Balance Tortilla
2 oz cooked beef brisket
red onion to taste
light mayonnaise

Place brisket in cold pan and turn on heat.  Add onion, saute until clear.  Place onion and brisket on tortilla.  Add mayonnaise.  Add tomato.  Fold over and fry until tortilla is browned.

Fat 10gm Carbs 18gm, Protein 22gm, Fiber 11gm, Cal 271


1/2 cup quick cooking oats
1 oz hemp hearts
3 tbs flour
1/2 cup Splenda
1/4 cup butter
4 cups peaches
1 tbs flour
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp allspice

Preheat oven to 375 degrees F.
In a medium bowl, combine the oats and 3 tbs flour and Splenda.  Cut in the 1/4 cup butter until crumbly.
Place peach slices in a pan sprayed with cooking spray.  Sprinkle with remaining 1 tbs flour.  Scatter the oat mixture over the peaches.  Sprinkle top with cinnamon, nutmeg, allspice, and pecans if desired.
Bake in preheated oven for 30 minutes, or until golden brown.

Makes 9 servings.

Calories 138, Fat 7gm, Carbs 16 gm, Protein 3 gm, Fiber 2 gm.

Serve with at least 15 gm low fat protein to balance protein and carbs.  This could be whey protein, chicken, ham, fish, turkey or cottage cheese.

Tuesday, May 21, 2013


Banana Protein Shake

1/2 C cottage cheese
1 cup water
1 packet stevia
1/2 banana
1 scoop vanilla whey protein

Blend all in blender.  Add one cup ice and blend again.

Fat 4 gm, Carbs 32 gm, Protein 34 gm, Fiber 4 gm, Calories 301

Tuesday, May 14, 2013


Most waffles are about 12 carbs.  So, when you apply the equal carbs and protein rules, you can have a protein drink from whey protein and one waffle.

If you want more waffles, eat more protein!  A piece of ham, or turkey sausage links are great.  But two waffles is the limit for most women with diabetes.

Try to choose the whole grain waffles.  Van's Blueberry frozen waffles are delicious without syrup.  But if you really want syrup, use the sugar free type.

No reason to feel left out at breakfast, just use the balancing protein and carbs rule.

Friday, May 3, 2013


There aren't a lot of frozen foods that are balanced in protein and carb and designed for people who eat 5 small meals a day.  I am proud to announce that Jimmy Dean Delights Turkey Sausage Breakfast Bowl fills the bill!

This is a delicious combination of egg whites, potatoes, turkey sausage and cheese that has 240 calories.  The food composition is:  8 fat gm, 19 carb gm, 22 protein gm, and 2 fiber gm.  Perfect!

Each day I have protein only for first breakfast, then this breakfast bowl is a great candidate for my second breakfast 3 hours later. 

Most diabetics cannot tolerate too many carbs on waking, because the liver dumps glucose into the blood stream overnight.  Thus first breakfast is always protein only.  I like whey protein (vanilla or chocolate) in my coffee for first breakfast.

By the time 9AM rolls around, my body is finally ready to start processing some carbs.  And this little breakfast bowl is a real treat, yet it fits in to my diet of 1200 calories daily.  Thank you, Jimmy Dean!